1.86 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

Metcon (No Measure)

5min HS Hold practice

30 feet on wall pike up

3x10s feet on wall pike hold

Weightlifting

Clean + FS Complex (4×1 Clean + 2 [email protected] 70% + 10lbs of 1RM CnJ)

4×1 Clean + 2 [email protected] 70% of 1RM CnJ

Back Squat (4×9 @ 60%)

Metcon

Metcon (Time)

Metcon

300yd Gasser (25yd split)

Then:

21,15,9

Deadlifts 125/95lbs

HSPU

Flexibility Training

Extended arm lizard

Lizard

Extended arm lizard

Lizard

Sumo squat